Instructions

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Below are general instructions that apply to most workouts.  Underneath are specific instructions for each workout type;

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• Measure and mark a shuttle length across a flat and firm surface by placing two markers on the ground

• Participants start at one of two markers.  A double beep sounds to begin, and the participant proceeds to the other marker

• They should reach the marker before the next beep, which indicates the end of the allotted time for the first shuttle

• If the marker is reached before the beep, the participant should wait for the beep before beginning the next shuttle

• When the beep sounds, the participant moves back to where they started.  And they should get there before the next beep!

• And so on; the simple idea is to keep pace with the beeps

• Each beep indicates both the end of the allotted time for the current shuttle and the start of a new shuttle.

• The start of a new level is indicated with a double beep, but in practical terms, it is the same as a single beep.

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Beep-Standard  /  Beep-Split  /  Beep-HiiT  /  Yo-Yo-Standard

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The Rules!

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With Beep Training you are really competing against yourself, so the rules are what you make them!  The idea is to keep pace with the beeps; to push yourself and get fitter and stronger.

If you are working out and your mind wanders and you miss a few beeps, no one is expecting you to disqualify yourself and start the workout again.  Likewise, if you are having a great workout but not sure whether you reached the marker before the beep, no one cares, just keep going.

But there are a time and a place for rules!  Following them will give your workout structure.  And if you submit your best times to our Leader Boards, there are a few basic rules to follow;

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• Do not start a new shuttle before the beep (if you reach the marker before the beep, stay there and wait)

• Having started a shuttle, you should reach the other marker before the next beep

• Reaching the marker means placing your foot on the (imaginary) line that indicates the end of the shuttle; we realise most people won't mark out lines on the ground.

• The first time you don’t reach the marker before the beep, you are on a warning.  You are not disqualified but need to catch up with the pace before the next beep.

• The second consecutive time you don't reach the marker before the beep, you are finished!  You are out!  You are done!

• And in terms of scoring, your last successful shuttle is the one that was completed before the beep.

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Good luck!